Hi Ik ben Bram, pas 3 maanden bezig in de gym. Ik moet ook mijn voeding aanpassen. Wat kunnen jullie mij adviseren?
Jur's traininglog 2.0
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LB gister:
Highbar squat paused
40x3
60x3
80x3
110x4
110x4
110x4
110x4
110x4
110x4
110x4
110x4
Heel mooi VPR, paar maanden terug lukte 3x5x110 nauwelijks
deficit deadlift deadstop
60x3
100x3
120x1
152,5x8 PR
pullups
bwx5
bwx5
bwx5
RDL
90x8
90x8
90x8
BOR
50x8
50x8
50x8
calves
86kg + mini schijfje x 7
86kg + mini schijfje x 7
86kg + mini schijfje x 7
86kg + mini schijfje x 7
Comment
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UB gister:
BP
40x5
60x5
87,5x10
92,5x7
97,5x3 shit verloor spanning
ohp
52,5x4
52,5x4
pullups neutral grip
x6
x6
x6
dips
bw+16,25kgx6
bw+16,25kgx6
db ohp zittend
14'sx8
14'sx8
ga deze oefening vaker doen voor stabiliteit in de schouders en trapezius
side raises
8'sx12
8'sx12
hammers
14'sx10
14'sx9
14'sx8
pushdonws
17,3kgx10
17,3kgx10
overhead rope extensions
11kg x 10
11kg x 10
11kg x 10
out
LB vandaag:
highbar squats paused
40x3
60x3
80x3
107,5x5
107,5x5
107,5x5
107,5x5
107,5x5
107,5x5
107,5x5 VPR
RDL
125x8
125x8 VPR
pullups wide grip
x5
x5
x5
BOR
50x8
50x8
50x8
calves
86 + mini schijf x 7
x7
x7
x6
out
Comment
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thanks!
UB gister:
BP
87,5x8
100x3
100x3
100x3
was niet de bedoeling maarja. Ga bench anders aanpakken
OHP
52,5x5
52,5x5
dips
bw+16,25kgx6
bw+16,25kgx6
seated db press
16'sx8
16'sx8
rear delts
4'sx11
4'sx11
4'sx11
hammers
14'sx10
14'sx10
14'sx8
pushdowns
17kgx10
17kgx10
17kgx10
overhead extensions en db incline curls na
LB vandaag:
squats high bar paused
40x3
60x3
80x3
112,5x4
112,5x4
112,5x4
112,5x4
112,5x4
VPR denk ik
deadlift deficit deadstop
100x3
155x7 PR
pullups
bwx5
bwx5
bwx5
BOR
60x5
60x5
60x5
standing calve raises met 1 been
x6
x6
x6
x6 per kant
Comment
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UB vandaag:
BP paused
40x5
60x5
80x6
80x6
80x6
80x6
80x6
80x6
ohp
52,5x4
52,5x4
dips
bw+15kgx6
side raises
8'sx12
8'sx12
8'sx12
rear delts rows
18kgx8
18kgx8
18kgx8
hammers
14'sx11
14;sx10
14'sx9
pushdowns
17,4kgx11
17,4kgx11
17,4kgx11
overhead extensions
7kgx10
7kgx10
incline hammers
10'sx8
10'sx8
10 min stairmaster standje 10
Comment
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UB:
BP paused
40x5
60x5
82,5x5
82,5x5
82,5x5
82,5x5
82,5x5
82,5x5
82,5x5
ohp
52,5x4
52,5x4
dips
bw+16,25kgx8
side raises
8'sx12
8'sx12
8'sx12
rear delt rows
30kgx8
30kgx8
30kgx8
hammer curls
16'sx8
16'sx8
14'sx8
pushdowns
17,4kgx12
17,4kgx12
17,4kgx8
overhead extensions met db
16'sx8
16'sx8
incline hammers
10'sx8
10'sx8
Comment
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LB vorige week donderdag:
highbar paused squat:
110x5
110x5
110x5
front squat oaused
80x5
80x5
RDL:
127.5x8
127.5x8 VPR
pullups
bwx5
bwx5
bwx5
BOR
50x9
50x9
50x9
calves en planks en klaar
FB zondag:
BP paused:
85x4
85x4
85x4
85x4
85x4
85x4
85x4
85x4
ohp
52,5x5
52,5x5
squats
115x4
115x4
115x4
115x4 VPR
Front squats paused
82,5x4
82,5x4
deficit deadlift deadstop
157,5x7 PR
pullups
x5
x5
x5
bor
60x5
60x5
60x5
Comment
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LB gister:
squats highbar paused
40x3
60x4
80x3
107,5x6
107,5x6
107,5x6
107,5x6 VPR
vanaf nu met 1kg pw verhogen
front squats paused
77,5kgx6
77,5kgx6
rdl
127,5x8
127,5x8
127,5x8 VPR
pullups
bwx5
bwx5
bwx5
bor
50x9
50x9
50x9
lats waren op
calves
81x7
81x7
81x7
81x7
planks
3x 38 sec met 30 sec rust
Comment
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UB:
BP paused
40x5
60x5
83,5x5
83.5x5
83,5x5
83,5x5
83,5x5
83,5x5
83,5x5
VPR
ohp
51x5
51x4
dips
bw+17,5kgx6
side raises
10'sx8
10'sx8
10'sx8
rear delt rows
30kgx8
30kgx8
30kgx8
hammer curls
14'sx10
14'sx10
14'sx8
14'sx8
14'sx6
pushdowns
17,4kgx12
17,4kgx12
17,4kgx8
Comment
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